Along with a healthy eating plan, losing weight requires a combination of cardiovascular and strength-training exercises that elevate your heart rate, build lean muscle mass, boost metabolism and burn calories. There are many exercises that can help you to lose weight; however, the top weight loss exercises will be those that help you expend enough calories to reach a deficit, which means you are burning more than you are taking in. Check with your doctor before starting a new fitness program.

Hit the Road

Exercises that require a high expenditure of energy and cause your heart rate to rise, such as running, are beneficial for weight loss due to their calorie-burning ability. Running three 10-minute miles burns 300, 372 and 444 calories for someone weighing 125, 155 and 185 pounds, respectively; this is double the amount of calories when walking at the brisk pace of 4 mph for the same amount of time. Running also helps to build muscle in your glutes, hamstrings and quadriceps, which are the larger muscle groups on the body; lean muscle mass can increase your resting metabolic rate, which assists with weight loss.

Swim Free

The demand on your heart and lungs while swimming freestyle is what helps you to burn mega calories; 30 minutes of laps can burn 330 calories for someone weighing 125 pounds, 409 calories if you weigh 155 and 488 calories for someone weighing 185 pounds. Almost every muscle on your body is activated during freestyle so the lean muscle mass will help boost your metabolism even after your swim is over. A caveat is that muscle weighs more than fat so while you will have a lower body fat percentage, the scale may slightly rise, but your body will be slim and trim.

Burst of Energy

Intervals consist of short bursts of intense activity followed by a period of recuperating; for example, a 30-second sprint followed by walking or light jogging for one minute. Intervals keep your metabolism revved up for hours after your workout during the time your body is recovering and repairing. You can insert intervals into any cardio workout that allows for a sprint, such as running, swimming and cycling. Warm up for at least five minutes at the beginning of your workout. Include five to 10 intervals in your cardio session. Start slow if you are new to intervals, such as with a 30-second sprint and a two- to three-minute recovery phase. Gradually increase the duration and intensity of the sprint as you become stronger.

Squash the Fat

Playing a high-energy sport that is enjoyable can help you to burn calories without feeling like you’re working out. A squash-like racquet sport, racquetball requires agility, speed, strength and fast reflexes as you chase down the ball and strategically return it with power. The competitive and fast-paced game that keeps you constantly moving can burn 444 calories in 30 minutes for someone weighing 185 pounds, which is almost 100 calories more than flag football, basketball and field or ice hockey.

Deepen the Derriere

Squats are one of the most effective compound exercises for building strength and power in your lower body. Along with targeting the gluteus maximus, which is the largest muscle in the human body, squats also work the power muscles in the thighs – the quadriceps and hamstrings – the lean muscle mass helps to boost the metabolism and maximize your fat-burning potential. Perform squats by holding a dumbbell in each hand; resistance levels should allow you to complete three sets of eight to 12 repetitions with correct form. Stand with your feet hip-width apart and hang your arms alongside your torso. Engage your abs and hinge your hips back as you bend your knees. Lower your glutes toward the ground until your thighs are parallel to the floor. Hold the contraction for one count and then push through your feet to straighten your legs and return to starting position.

Complete Combination

The clean and press is a classic compound weightlifting exercise that combines a squat, deadlift, biceps curl and overhead press. Almost every major muscle group is activated, including the quadriceps, hamstrings, glutes, back, shoulders, biceps and triceps, allowing for an increase in muscle, strength and power throughout the entire body. Place a barbell on the floor in front of your toes. Stand with your feet hip-width apart. Bend your knees and hinge your hips back to squat down and take hold of the bar with an overhand grip; hands should be separated by shoulder width. Simultaneously straighten your knees and push your hips forward to stand up; rest the bar on the front of your thighs. Slightly bend your knees and keep your elbows close to the sides of your torso as you pull the barbell up to chest height; palms facing out. Push your hands toward the ceiling as you push the bar toward the ceiling for the overhead press. Carefully lower the bar back to shoulder height and slowly straighten your arms so that the bar is again in front of your thighs. Lower down into a squat again to return the bar to the floor. Aim for three sets of six to 10 repetitions.

Cycle Slim

A non-impact exercise, bicycling allows you to enjoy the fresh air and outdoor scenery while expending energy, raising your heart rate and burning calories. A person weighing 155 pounds can burn around 372 calories in 30 minutes of riding at a pace of 14 to 15.9 mph. Though cycling is easy on the joints, it does require a high use of oxygen, especially if you’re riding up hills or inclines. Cycling also works the major lower body muscles – the glutes, quadriceps and hamstrings – which means lots of metabolism-boosting lean muscle mass.

Step Back To The ‘80s

Step aerobics may not be as popular today as it was in the 1980’s and 1990’s, but it is still an effective calorie burner, and therefore beneficial for weight loss. Thirty minutes of high-impact step aerobics can burn 444 calories for someone weighing 185 pounds. In a step aerobics class, high-energy music is combined with dance-like moves, which are choreographed around stepping on and off an exercise step. Your heart rate is elevated and the lower body muscles toned as the excess weight is burned away.

Pull It Up

An exercise that challenges the mind and body, the pull-up strengthens the latissimus dorsi, which is the large fan-like muscle on either side of your back. The lats are also the largest muscle group on the upper body. Pull-ups take practice and patience to master; focusing on your form can help you to maximize muscle growth. Take hold of an overhead bar with an overhand grip; hands separated by shoulder width. Engage your core to keep your body stable and slide your shoulder blades down your back. Pull your body up until your chin clears the bar; hold the contraction for one count and then slowly lower to starting position.

Perfect Plank

Plank with rows will target your lats while challenging your balance and working your core. Place a pair of dumbbells on the ground, shoulder-width apart. Come into a plank pose, or top of a pushup, with your hands on the dumbbells directly under your shoulders. Extend your legs behind you so that there is one straight line from your shoulders to heels. Engage your core and lift the right hand off of the ground and up to chest height, while still holding onto the dumbbell. Hold the contraction for one count and return to starting position. Repeat on the left side. Continue to alternate sides until you have completed eight to 10 rows on each side.

About the Author

Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.